5 minute sled drag (20yd. each @ 1 + 1/2% BW)
”Drag” = forward, and “Pull” = backward. Perform as many trips as possible in designated time. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.
Then, 2 rounds of:
20 Kettlebell deadlift @ (up to) BW
2 minutes 360 sit-up (Count reps)
:20 sec. rest
Work hard, stay focused on position, and keep rest within designated duration. Attempt to match/ exceed sit-up reps between round 1 and round 2.
And then, 10 rounds of:
5 Hollow rock
1 Rocking chair (As stand-up from hollow rock)
5 Straight jump
50 Jumprope (or 10 broad jump)
Transition seamlessly from movement to movement, adjusting either position or variation if mechanics erode. Use bumper plate @ 10lb W, 15lb. M as desired/ needed.
And finally:
40 Pistol-grip kettlebell squat (4 x 5L, 5R- mechanics govern weight- keep it light)
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.
If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.